Olive oil, popular for its low saturated fat content, high amount of antioxidants, and rich floral and nutty flavors. But when it comes to cooking the smoke point dictates when and where it should be used. Cook it at a temperature too high and you destroy many of it beneficial health properties.
Smoke point
Smoke point is the temperature the olive oil begins to smoke and break down. This can impart a bitter taste in addition leading to the formation of free radicals, which can be proinflammatory when consumed. Meaning, we are losing some of the beneficial health properties of our oil.
Olive oils smoke point vary from 350-470 degrees Fahrenheit (177-243 degrees Celsius) depending on the variety you use and how the oil is processed.
Olive Oils Varying Smoke Point
Olive oil has a varying smoke point that can be due to the age, how it was stored, if its refined or blended.
Unrefined Extra Virgin Olive Oil
Extra virgin olive oil or EVOO which is not blended or refined has a smoke point of around 350-410 degrees Fahrenheit (177-210 decrease Celsius) [1].
Age and Storage
EVOO, if stored improperly, can begin to degrade quickly. It begins to lose its flavor, oxidative free radicals can begin to form, and the smoke point begins to lower. It’s best to store EVOO in a air tight container in a cool dark area, away from light and heat sources. These same things happen to an olive oil, even if it is stored properly. However, it will occur at a slower rate as the oil ages.
Refining Olive Oil
Refining removes the impurities from an oil and gives it a higher smoke point. In some oils, refining is desired to create a neutral oil such as canola oil. With olive oil, these “impurities” are part of where it gets its flavor from that you may be familiar with. Therefore, removing the “impurities” from the olive oil does give it a higher smoke point but it also gives it a milder flavor. A refined olive oil has a smoke point the upper end of the range of around 390-470 degrees Fahrenheit (199-243 degrees Celsius)[1].
Blending Olive Oil
Blending oils is when different oils are mixed together, changing its flavor, nutrition, and smoke point. So, when olive oil is blended with other oil(s) with a higher smoke point, the smoke point of the blended olive oil is increased.
Take Away
To recap olive oil smoke point depending on which variety you get and its age and storage. Poor storage and age decrease an olive oils smoke point. On the other hand, blending and refining can increase olive oils smoke points but all of these things begin to weaken that traditional olive oil taste.
Looking for more on plant-based cooking oils and fats? Check out, 11 Plant-Based Cooking Oils and 11 Plant-Based Fat Sources.